I kī mai tō pūrongo hauora hou he teitei ake tō taumata cholesterol? He tokomaha o tātou ka mataku ina kite tātou i tēnā. Ka whakaaro tātou, "Āe, me mutu taku kai pata, aihikirīmi, me ngā mīti momona mai i nāianei." Ahakoa he pono ētahi kōrero, he rongo pai anō hoki māu. Arā, mā te tāpiri atu i ētahi kai ki tō kai ka āwhina i te whakahaere i ō taumata cholesterol. He aha te pai ake, te māmā ake rānei o tēnei i te horomi i te pire me te wai?
He momo kai makutu tēnei? Kāore, engari he tata ki te makutu. Kua kitea e ngā kairangahau he nui te pānga pai o ēnei kai motuhake, e kiia nei ko ngā "kai mahi", ki ō taumata cholesterol. Kua whakaatuhia e ētahi rangahau he rite tonu te whai huatanga o tētahi kai kei roto ēnei "kai tino pai" ki ētahi rongoā whakaheke cholesterol ki te whakaheke i te cholesterol "kino" o tō tinana, te cholesterol LDL (Low-Density Lipoprotein) rānei. He tino whakamātau tēnei, ā, kua tukuna e te FDA (Food and Drug Administration) i te United States he "kereme hauora" ki ēnei kai ka taea e rātou te whakahaere i te cholesterol.
He aha aua "kai tino pai" e whakaiti ana i te cholesterol?
Āe, kia tirohia tātou he aha ēnei kai e tino pai ana mō te ngākau, e āwhina ana hoki ki te whakahaere i te cholesterol. Ehara i te mea uaua ki te tāpiri i ēnei ki tāu kai o ia rā.
| Momo kai | Me pēhea te āwhina i te tinana |
|---|---|
| Ika Momona Hei tauira: hāmana, makarera, hereni, makarera | He tino pai ngā waikawa ngako omega-3 i roto i ēnei ika mō te hauora o te ngākau. Ka āwhina i te whakaheke i te toto toto me te whakaiti i tētahi atu momo ngako i roto i te toto e kiia nei ko ngā triglycerides. |
| Ōti me te Parani Ōti | He nui ngā muka wairewa i roto i ēnei. He rite te mahi a tēnei muka ki te hautai, e mimiti ana i te cholesterol i roto i tō ara nakunaku, ā, e āwhina ana ki te tango atu i roto i tō tinana. He tīmatanga pai te kai i tētahi kapu oati i te ata. |
| Ngā nati pērā i te nati wōnati me te aramona | Kei roto i ēnei nati ngā ngako hauora (ngā ngako kore-kukū). Mā te kai i tētahi ringa o ēnei nati i te rā ka āwhina i te whakaheke i tō cholesterol kino (LDL). Engari kaua e kai nui rawa, he nui hoki ngā kaora. |
| Ngā Kai kei roto ngā Sterols, ngā Stanols rānei o te tipu | Ka tāpirihia ēnei ki ētahi pata, miraka kawa, me ngā inu hua. Ko ēnei Sterol me Stanol tipu he matū i ahu mai i ngā tipu. Ka ārai i te tinana ki te mimiti i te cholesterol mai i te kai. |
| Ngā pīni Hei tauira: pīni pīni, rēneti, pīni, pīni soya | He nui hoki te muka wairewa i roto i ēnei. Mā te whakauru i ēnei ki roto i tō kai o ia rā ka āwhina i te whakaheke i ngā taumata cholesterol. |
Kia mahara ki ēnei mea ina whakarerekē ana koe i tō kai!
I muri i te ako mō ngā kai e whakaiti ana i te cholesterol, ehara i te mea pai te whakatau takitahi, me te kī, "Āe, ka kai ahau i ēnei, ka whakaiti i taku cholesterol." Ehara tēnei i te mea me mahi takitahi koe.
Tuatahi, kōrero ki tō tākuta.
Mō te whakahaere i ō taumata cholesterol, ko te mea nui ko te mahi tahi me tō tākuta . Ahakoa he nui te āwhina o ngā whakarerekētanga kai, tera pea ētahi tāngata e hiahia ana ki ngā rongoā hei whakaiti i te mōrearea o te mate ngakau. Nō reira, tangohia ō pūrongo ka tūtaki ki tō tākuta ki te matapaki i te mahere maimoatanga pai rawa atu māu. Tērā pea ka tohua he rongoā me ngā whakarerekētanga kai māu.
Ehara ēnei kai i te "makutu"!
He mea anō tēnei hei maumahara māu. Kaua e whakaaro kāore he kino ki a koe te kai i tētahi ringa nati, i tētahi peihana ōti rānei i te ata, kaua hoki e whakaaro ka whiwhi koe i te raihana ki te kai i ngā kai hinuhinu, ngā kai parai, me ngā keke e hiahia ana koe.
Hei tino whai hua mai i ēnei kai pai, me whai koe i tētahi momo noho hauora whānui.
Arā,
- Whakaitihia ngā kai tukatuka, ngā kai parai hohonu, ngā inu huka, me ngā kai he nui te ngako kukū (hei tauira, te mīti whero, te tiihi, te pata) ki ngā mea katoa e taea ana.
- Whakahaerehia tō taumaha.
- Whakakorikori tinana i ia rā. Me mahi tetahi mea pēnei i te hikoi mō te 30 meneti pea i te iti rawa i te rā.
He rite ki te hanga whare. Kāore e taea te hanga whare me te pereki kotahi anake. Waihoki, kāore e taea te ora mā te "kai tino pai" kotahi anake. Ko te kai taurite, te kanorau, me te korikori tinana e tika ana, koia ēnei ngā mea katoa hei āwhina i a koe ki te pupuri i te ngākau hauora.
Karere Tangohia ki te Kāinga
- He kai motuhake pērā i te ōti, te ika hinuhinu, me te nati wōnati hei āwhina i te whakaiti i te taumata o te cholesterol kino (LDL) i roto i tō tinana.
- E kore e taea e te tāpiri noa i ēnei kai ki tō kai te āwhina i te whakahaere i tō cholesterol. Me whakapā atu ki tō tākuta mō ētahi tohutohu . Tērā pea me rongoā koe.
- Ehara ngā "kai tino reka" i te raihana ki te kai i ngā kai kino kē atu e hiahia ana koe. He mea nui kia mau tonu te kai hauora, te kai taurite hoki .
- Mō ngā hua pai rawa atu, he mea nui te whakakori tinana auau me te whakahaere taumaha , me ngā panoni kai hoki.
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